Blog

id3training

Identify potential, Build self-belief, Enhance your performance. We specialize in training baseball and softball players. 🦍 💨!

Instagram post 2228533918657884393_7042438284

Many people come to @id3training and talk about working hard. Some follow through. An even smaller percentage CRUSH IT.
-
Here is a guy who has been crushing it!
-
@o_straub has absolutely dominated the first few months of training. Does this guarantee that he dominates his high school season?
-
Unfortunately, no! But it does give him the best chance to succeed.
-
Proud of his hard work and looking forward to the fruit of his labor! Oh ya, that’s 315+ lbs with fat bar grips on his deadlift and 245 lbs for his reverse lunge... 😱😱😱
-
Many athletes stop here. Here is the progression.
-
Movement Capacity - Relative Strength - Max Strength - Power
-
So instead of chasing small incremental gains on those lifts, we will immediately change his program to exercises that focus on power output. Strength doesn’t matter if it doesn’t translate to you running faster, jumping higher, throwing harder, and hitting the ball further!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2227944481506851090_7042438284

#Repost @zachdechant with @get_repost
・・・
Glad to have partnered with @dubbaseball and worked in coordination to make sure several local pitchers will be prepared for the upcoming workload for their HS’s.
-
On ramping for most started in September/October! With it finishing with bullpens through the end of January. Most are going to through a slight de-load as they transition to their high school coaches. This was a combination of individualized strength training designed by @id3training, individualized throwing plans designed by @dubbaseball, and all of it was performed in @thetrainingcentermh! -
We also put together evaluation sheets for each coach to update them where their players are at. This gives them the best info to pick up where we left off and make sure they are ready for the season.
-
Coaches and athletes need to be smart about increasing workload as pre-seasons fire up.
-
If athletes haven’t been sprinting with intent...we’re asking for problems in the first 2 weeks. The same goes for throwing programs.
-
Athletes that haven’t been progressing workloads over the past two months in preparation for practices/games need to increase intensity and volumes carefully.
-
#workloads #springtraining #hamstrings #tommyjohn #sprinting

Instagram post 2227806792791051376_7042438284

“Common optimal coordination patterns don’t exist for highly stable skills, ie. Rifle shooting or golf putting.”
-
If you or your coach is on the search for the perfect throw or perfect swing, you will continue to chase down a very expensive rabbit hole.
-
Why can’t it be found?
-
Every time you throw or swing your body has to adapt to every condition in the environment. The ground, light, mental state, etc. Each of these things will always be different. The best athletes are able to adapt to the most conditions and get the desired outcome.
-
It could be in the cages, in a bullpen, in a scrimmage, in a HS game, or the World Series. The best athletes can handle any situation thrown at them.
-
Stop searching for perfect mechanics and start working towards mastering as many different competitive situations as possible.
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2227065826308252624_7042438284

Social media has morphed into a daily, weekly, or monthly highlight reel. Since we have control of what is sent out, we naturally only send out the good stuff.
-
Personal records, high velos, perfect programs and especially perfect form.
-
Here is an example of poor programming.
-
Since we started using the Freelap system, we have begun programming a lot more speed work. These are timed sled pushes.
-
I could tell the @nick._.woods was gassed from the sprints and I asked him what time he was averaging. He told me that sometimes he would be around a 3.3 to a 3.2 second 10 yard sprint. Sometimes he would be closer or over 4 seconds.
-
This wasn’t his fault! It was a fault of poor programming. I had initially programmed 3 sets of 5 sprints, when in reality, it should have been either 2 sets of 3-4 sprint or 3 sets of 2-3 sprints.
-
The high volume of sprints was what was causing him to slow down. He was TIRED. True speed work enables each athlete to run at the fastest time possible for every rep. To many sprints, leads to fatigue, which makes it conditioning.
-
We don’t condition many athletes during their workouts, coaches typically, take care of that. Speed, power, and agility are all trained when athletes are fresh!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2226349797831555076_7042438284

Lower body positioning on upper body lifts!
-
Remember to make sure your foundation is in a good position when you are doing your upper body lifts.
-
Picture 1, his hips are tilted and his feet are much closer together, which is a sign he is probably relying on end range stability or the pelvis and femur are pushing against each other and providing the stable positioning.
-
Picture 2, his pelvis is level and his feet are slightly wider, which lends towards the muscles of the hips and groin are providing the stability.
-
Little details matter when you are training athletes!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2226057220615876097_7042438284

#Repost @athletekbaseballperformance with @get_repost
-
Arm care routines come time mind...
-
If your arm care routine is only directly focused on your arm, you are missing the picture on what true arm care means.
-
If you rush through your arm care or any of your exercises that are part of your program, you could effectively be making yourself worse!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2225626766570057491_7042438284

How long are you willing to work to achieve your goals? How about a year and a half?
-
How consistently are you going to be? What about 3+ workouts a week, 5-6 days of throwing work for 18 months straight?
-
How do you know if you have actually achieved them? 140 lbs to 170 lbs, Deadlift = 315+ lbs, pull down velo = +11, and mound velo = +10. -
Just to sum that up one more time. 18 months, 4 workouts per week, 3000-4000 calories a day, 30 lbs of mass gained, 10+ mph gained, and most importantly the belief that if I set my mind to it, work hard day in and day out, I can achieve my goals!
-
Continually enjoy showing @trevorkj’s progress. I typically don’t show progress videos of athletes who are on the younger side but at a certain point, it’s not just a growth spurt.
-
Many athletes ages 12-15 wait until their junior year of high school to take training seriously. That gives you 18 months to show your high school coach you should be on varsity and a college coach that you are good enough to play at that level.
-
If you start in 7th or 8th grade, you set your self up for so many more opportunities to develop. I’ve heard this called slow cooking your development. We can don’t have to rush to see numbers improve just so a coach can see it.
-
Remember you can do all the things listed above and not see results. Becoming my favorite quote:
“Hard work doesn’t guarantee results, it guarantees honesty.”
- Casey Weathers
-
There are no guarantees when it comes to development, no secrets or shortcuts. We believe the two most important ingredients are hard work and positive self-belief.
-
Pumped to see this guy take these habits he’s learned over the past year and see where they take them!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2223593365105118553_7042438284

I think @dubbaseball and @casuncats agree with this!
-
Something is better than nothing but if you want to make sure you are giving yourself the best shot at playing at the next level, an individualize performance plan is your best bet. The more that your sport coaches and strength coaches are on the same page the more likely the experience will be efficient and effective.
-
Doesn’t matter how good you are now, train to be ready to compete at the level you want to be at!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2222878595206138091_7042438284

Bout to take our physical assessment to the next level!
-
Can’t wait to take players through the biofeedback and assessment tools that are available through @kmotion3d!
-
A more in-depth objective assessment can help @id3training design better performance plans, provide coaches more in depth info on how to work with their players and create a test/retest model that can develop players to their full potential!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2222284915305761446_7042438284

#Repost @tread_athletics with @get_repost
・・・
Sound familiar @dubbaseball. I know your parent meeting is coming up soon. I think a part that we would add is your skill must be game tested and have the support of a credible coach to help you navigate the recruitment process. But before you can do that, you have to get good enough!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2222119308665018064_7042438284

Been continuing to focus on proper back hip loading. This thought process was reinforced by @floridabaseballranch’s presentation @abca1945. Proper loading of the back hip is a great place to start when focusing on both arm health and improving velocity.
-
With younger players, health is the first focus, as velocity will tend to develop as they continue to mature. But if you set a good foundation when they are younger, you can allow them to reach their full potential sooner when it comes to developing velocity.
-
Check out video 1. Notice how he stands really tall, back leg dumps into rotation, and his heel almost immediately comes off the ground. A player throwing like this would be told to use their legs more!
-
What does that even mean? What part of my legs? Is it a push, extend, etc?
-
Many players interpret this coaching cue as push. Which leads to a lot of issues down the chain.
-
Check out video 2. Notice how he keeps his back knee and hip bent. His hip stays over or even behind his heel, and his chest tilts forward? See how his back heel comes off the ground much later and he has a better move towards the wall and rotates his hips better?
-
I had him pause as he lifted to feel the tension in his back hip and the pressure he was putting into the ground via his heel vs. the tension being in the front of his leg or quad area and then pushing through his big toe.
-
Slowing movements down and giving a player an external focus FIRST is a great way to start to influence their movement. Once they get the external focus down, for him it was keeping his hip behind his heel vs. his hip being directly over his heel. Then you can dive into the internal or FEEL of the movement, which was where was he feeling the tension. Demoing and taking video also provides visual feedback too.
-
Master the basics!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2221464693313329555_7042438284

#Repost @vernongriffith4 with @get_repost
・・・
Making someone tired, sore, and sweaty is easy! Making someone perform better is much tougher. If you are looking to feel tired, sweaty, or sore, save your money and do 1000000 burpees at home in your bedroom....
-
Training is about making athletes better at their sport. It shouldn’t be punishment, it shouldn’t be about mental toughness, or any of those other stupid reasons athletes get conditioned. Training is about making athletes better!
-
There is a huge problem with youth sports, it’s called ADULTS. This crap needs to stop.

Instagram post 2221317268627888539_7042438284

Now that we have a sprint timing system, we have been incorporating a lot of drills/exercises to focus on speed development.
-
We have used these with several other athletes previously but now we can test/retest to see if they are helpful in improving speed.
-
Band-assisted Pogo Hops
-
Typically, we have programmed pogo hops into workouts without the band. Many athletes struggled to do them, thought they looked stupid doing them, and didn’t put the effort forth to make them an effective tool.
-
We leaned towards believing it was due to the exercise being too difficult so adding the band assistance enables athletes to perform it correctly.
-
The biggest flaw for this drill is how their foot/ankle interacts with the ground. Check out the first video. Notice how her feet are pointed downwards as she lands? (Had her perform it incorrectly on purpose.) When you land with your feet overly pointed down, you elongate the time it takes to get back off the ground. And the ankle is in a poor position to transmit force back into the ground. When you sprint it tends to sound like you have heavy feet.
-
Check out video 2, notice how she pulls her toes up as she lands and it looks like she springs off the ground? She is utilizing the Stretch Shortening Cycle, which is a response the body has when it stores energy from ballistic movements and enables the body to produce more force.
-
The ankle tends to be the weakest link in the chain when it comes to sprinting so this exercise can help you learn to generate and absorb force more effectively.
-
Hopefully this will get more athletes, especially ID 3 athletes, to stop hating on this exercise! Now we can time them and show them they got faster and point back to this exercise as being a part of that progress.
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2220594146316478954_7042438284

#Repost @billmillertraining with @get_repost
・・・ There is some debate out there about whether tee exit velocity should be measured or not. Here’s my take... 1. It can be an effective measuring tool to see how effective strength/power/bat speed programs are. If you’re not putting your program to the test, I think you’re putting it all up to chance that the hard work will pay off as you desire.

2. However, measuring exit velocity off a pitched ball is far more valuable information to collect. That is more reflective of what actually happens in games.

3. It can be measured every few weeks to gauge efficacy of training.

4. You can also track it before a hitting session to monitor fatigue/readiness levels before stepping into a batting practice session. Like a weight training session, I believe a batting practice session under great levels of fatigue is a huge waste of time and energy.

4. Radar guns can be just several hundred dollars, but they don’t do a very good job of tracking velocity in a pitched batting practice scenario. If you don’t have the finances to use advanced equipment such as Hit Trax or something like that, then a Pocket Radar and a tee can do well as a substitute.

5. If you do use tee exit velocity, do remember that this is only a glimpse of the raw physical capabilities of the athlete and not a good reflection of the vision, reaction, coordination, and other cerebral qualities that are EXTREMELY important to be a great hitter. Those areas must be addressed as well!

5. Do not use tee exit velocities as a means of bragging or posting spiteful comments out of jealousy. It’s tempting to do so, but rather use it as an opportunity to start a conversation about training for bat speed.
6. Lastly, what’s important to one hitter might not be important to another. For example, if your tee exit velocity is well over 100, but still struggle to hit balls out against real pitching, then that should tell you where you need to train most. If your strength numbers and rotational med ball velocity are going up, but exit velocity is not, then that should tell you something is wrong with the actual technique of the swing.
#batspeed #exitvelocity #exitvelo

Instagram post 2219907998120352150_7042438284

Proud to show this guys hard work showing up on the radar gun!
-
He has been quietly crushing it all winter. Shows up consistently, puts the work in, and gets after it!
-
Catchers! We believe having a strong arm is a huge asset and can help you throw out more runners.
-
For HS:
-
🔥 = 65-70 mph
🔥 🔥 = 70-75 mph
🔥 🔥 🔥 = 75-80 mph
-
80+ mph is a 💪
-
Now just cause you throw hard doesn’t mean you will have a great pop time, throw more runners out, be the best catcher on your team. But it is an essential tool that will help round out your game!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2218746097436836041_7042438284

Youth softball players are some of the easiest players to work with when it comes to throwing movements (mechanics). Why?
-
They typically have very mobile shoulders, sometimes hyper mobile. This joint laxity can typically problematic because it gives them a ton of options to achieve the goal of throwing, which typically is making an accurate throw across the diamond.
-
This usually leads to a pushy or dart type throw. It can also lead to faulty timing of elbow elevation. Posted about this before but check out the elbow movement for both videos.
-
Notice how high the first one is. Then due to this extra elevation limits her ability to get into full layback. Why?
-
She is using up the space at the top and back of the shoulder. Placing the ball into an uncomfortable position in the socket but due to her extra shoulder mobility, she can basically cheat the system.
-
In the second throw you can see how her elbow stays in a better position relative to her shoulder. This allows a smoother transition into layback and a more natural unwinding of her arm. This puts the stabilizers of the shoulder into a mechanically advantageous position and is potentially why she saw a pretty good uptick in throwing velocity.
-
It wasn’t a single drill, cue, or exercise but a combination of all the above. Strengthening her upper body, giving her the right throwing drills, using weighted balls to provide more feedback during the throw, showing her video of her initial throws, and some FEEL drills so she can replicate those movements once she stopped throwing into the wall.
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2218387522101296382_7042438284

Ever have someone laugh at you when you tell them your goals?
-
Scoff when you state a big goal, write you off when you say you want to accomplish something crazy?
-
Only thing we promise to clients when it comes to training @id3training is we will be the ones who say “Heck Ya! Let’s do it!”
-
We also talk about how many kids deal with more negativity than any other time in the history of mankind. Why?
-
Accessibility....
-
Anyone can tell them something negative! We do our best to create a positive environment where the big goals are celebrated and plans are designed to help athletes achieve those goals.
-
Not saying it will be smooth sailing but finding a place to support you is essential to success!
-
#Repost @alwyncosgrove with @get_repost
・・・
#resultsfitness #resultsstrong #betterneverstops #coach #resultsfitnessuniversity #fitpro #fitnessbusiness #fitbizcoach #fitnessmotivation #motivation #successmindset #personaldevelopment #functionaltraining #metabolicresistancetraining #mastersathlete #fitnessentrepreneurlife #mentor #mentorship #changingthewayfitnessisdone

Instagram post 2218043665325005818_7042438284

Proud of this girl’s hard work! She has been killing it all winter. Big focus for her was cleaning up her arm action. Video breakdown on that soon! -
We have shifting our focus to position specific velocities as we get closer to the spring. With 60 mph being the goal for all softball players, she is almost there!
-
4+ mph is pretty solid! Hungry for more!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2217655410985478897_7042438284

Freelap Timing in the building!
-
Currently testing 10 yard sprints. Why?
-
Baseball and softball are dominated by athletes who accelerate the fastest. What does that mean?
-
First step quickness, home to first time, running down a GB or fly ball are all dependent on the ability to get your body started from a static or motionless position.
-
Strong correlation to throwing velocity too, for those who can accelerate quick.
-
What’s a good time?
-
Under 2 seconds is⛽️ -
Under 1.7 seconds is 🔥
-
Under 1.5 seconds is ⚡️
-
Can’t train what you don’t test! Players typically rate their speed vs. their teammates. Remember our subjective vs. objective debate?
-
Stop watches suck!
-
Love @bodybyboyle’s quote that you can’t train speed if it isn’t timed.
-
Pumped to track players progress with the Freelap System!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Instagram post 2216949642237772009_7042438284

Pivot pickoff throws.....
-
They can be your best friend or worst enemy!
-
We consider them to be the Hang Clean of throwing drills. If you do them correctly, they are a great way to improve your arm path and sequencing. If you don’t, you are actively hurting yourself and wasting your time.
-
So let’s apply the concept of chunking to them. Break them down into smaller movements and focus on one to two external cues. Start with familiar and transition to the more complex.
-
Drill 1 - Reverse Split Stance Throws
-
Set up with your throwing side foot forward. So righty, right foot forward, vice versa for lefty. Turn and throw. No lower body movement.
-
Coaches! Focus on arm path. Most athletes focus heavily on wrist/ball movement. Find a way to get them to focus on elbow movement. Connection balls are a great option.
-
Drill 2 - RSTT with rotation
-
Same as above but have them rotate or pivot in the direction of their glove side.
-
Coaches! Cue them to turn their feet and chest to an object to on their glove side as they rotate to throw. Have the ball hit the wall glove side high and roll behind them.
-
Drill 3 - Pivot Pick Off
-
Have them start in the finished position above, pivot towards the wall, load up to throw, and pivot back.
-
Coaches! Make sure they pivot there feet and hips. Make sure the ball hits the wall and rolls behind them. Have them try to finish with their throwing side thumb to their pocket.
-
If you break it down correctly and give the right external cues, it should get you 90% of the way there. From there, you can give them a few internal cues to clean up glove side and improve their sequencing. We will post on that soon!
-
#strength #speed #sport #training #trainsmart #baseballstrengthtraining #performancecoach #performance #strengthtraining #sports #baseball #mlb #agility #velo #velocity #baseballism #southbay #power #verticaljump #distance #sportspecific #exitvelo #armstrength #armcare #individualized #development #athlete #softball

Load More... Follow on Instagram